Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Hamstrings
Target Muscle Group


Glutes Muscle Anatomy Diagram

Banded Glute Bridge Overview

The glute bridge against mini bands is a glute bridge variation and an exercise used to isolate the glute muscles.

The band used when performing banded glute bridges provides accommodating resistance, meaning more tension is placed on the target muscle group the closer one gets to a full contraction.

The glute bridge against mini bands is an excellent exercise to incorporate into your leg workouts and glute workouts, or as a warm up/activation exercise prior to your workout.

Banded Glute Bridge Instructions

  1. Wrap a band just above your knees and start in a supine position on the floor with your arms at a 45 degree angle relative to your torso.
  2. Bridge your hips up by squeezing your glutes and driving your heels into the floor.
  3. Push out slightly on the band as you bridge up.
  4. Lower your hips back to the starting position and repeat for the desired number of repetitions.

Banded Glute Bridge Tips

  1. Ensure that the lower back doesn’t arch as you extend the hip, you should focus on squeezing the glutes and slightly posteriorly tilting the pelvis.
  2. Ideally you should prioritize a straight line from your knees through your shoulders at the peak of contraction.
  3. Focus on exhaling as you bridge the hips up. You shouldn’t feel the movement through your lower back at all.
  4. As you push out on the band, don’t allow the knees to track out past the outside of your feet.
  5. If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.